A low carb diet is a dietary plan that limits the consumption of carbohydrates for the purpose of weight control. Dieters avoid eating foods high in carbohydrates and substitute them with products high in fats and proteins. While many recommend low carb diets, some people complain of having side effects such as tiredness, constipation, bad breath, and more. With these in mind, how to eat low carb diets safely?
First, you should not consume large amounts of foods that are high in proteins. Proteins can increase the amount of insulin that circulates in your body. This hormone signals to your body that it has to accumulate fat deposits; so, protein-rich foods should be consumed in moderation. What is the amount of proteins to consume? You need them to repair damages to the muscle tissue. In addition, proteins supply glucose needed for the proper function of your brain. The liver transforms proteins into glucose, but how much you should have depends on your height, weight, lifestyle, and how long you have been on a low carb diet. You will find some online calculators that will calculate the required amount in your case.
To avoid kidney problems, you need to consume plenty of water. The lower consumption of carbohydrates will add to the workload of your kidneys, and more water will be needed.
You should consume plenty of low-carb vegetables and fruits for the fiber they contain. The group of vegetables low in carbohydrates includes cauliflower, broccoli, lettuce, spinach, etc. Fruits that are low in sugar are also good choices when you are on a low carb diet. These are papaya, blueberries, apples, watermelon, peaces, cantaloupes, and others. In general, try to have as many non-starchy vegetables as possible.
To be on the safe side, you should take sufficient amounts of minerals and vitamins. Calcium, potassium, and magnesium should be present in your diet. In this way, your electrolytes will be kept in balance, which can be a problem when you are on a low carb diet.
A healthy diet should include plenty of fresh, natural products. Avoid eating processed meals and snacks, even if they are low in carbohydrates. Processing reduces their nutritional value and besides, processed foods contain more calories, fats, and sodium.
A low carb diet will be good for your health if the amount of carbohydrates you have works for you. If you are a prediabetic, for example, you have to monitor your blood glucose so that your blood sugar level remains normal and stable. In this way, you will know what amounts of glucose your body tolerates.
Finally, it is recommended to include seeds and nuts in you diet. They are rich in nutrients and will, to an extent, substitute starchy foods. You can use nut flours to prepare baked goods, such as pancakes and muffins. Flax seeds are good for your health, and you can use them in baking. Combining the healthy fats in nuts and seeds with fiber and proteins will make your diet a healthy one.
